Fitness 101

Introductory Message

Spring Festival 2019 is officially over and it's time to get on the healthy eating bandwagon again! This week, we want to wake you up and urge you to get fit before spring ends! Drawing on a MOOC Designing Your Personal Weight Loss Plan, I will be leading an interactive presentation, guiding participants through the essential steps in planning a personalised weight loss programme. It includes identifying a realistic goal weight, establishing a set of strategies for monitoring food intake, exercise and relevant living habits etc. After developing a thorough understanding of the nature and the difficulty in weight control, we will have a discussion about fitness from a broader and probably deeper scope, considering the philosophical, biological and sociological implications of fitness.

从祭灶到拗九，年算是过完了。“每逢佳节胖三斤”之后自然就是“三月不减肥，四月徒伤悲”了，本周我们来聊聊健康基本功。借鉴慕课 Desigining Your Personal Weight Loss Plan中提出的策略与方法，我会与各位分享一些制定个人减重计划的步骤与要点。抛砖引玉之后，希望与各位探讨一下健康与适应性，如何保持“适者”的生存状态。

Fitness 101

Training Goals

1. General Fitness

2. Weight Loss

3. Muscle Gain

4. Tone

5. Strength and Conditioning

6. Training for an Event

7. Injury Rehabitation

General Physical Skills

1. Strength

2. Speed

3. Agility

4. Stamina

5. Flexibility

6. Balance

7. Coordination

Training Basics

1. Induction

2. Warm up

3. Dynamic Stretch

4. Exercise

5. Cool down / Warm down

6. Stretch

Exercise Format

1. Aerobic exercises

2. Isolation exercises

3. Compound exercise

4. HIIT High Intensity Interval Training

5. Circuit

6. Bootcamp

Training Classes

1. LBT (Legs, Bums and Tums)

2. Abs and Core

3. Body Pump (LesMill)

4. Dance (Pop Dance, Jazz)

5. Steps, T-Box

6. Cycle

7. Box Fit

8. Body Combat

9. Pilate, Yoga

10. Tai Chi

Training Essentials

1. Shoulders

2. Arms (Biceps, Triceps)

3. Chest

4. Core

5. Lower & Upper Back

6. Thigh & Calves

7. Squat

8. Lunge

9. Push-up

10. Deadlift

Designing Your Personal Weight Lose Plan

1. Setting Your Goal Weight

2. Making Your Workout Plan

3. Nutrition and Diet Plan

4. Strategies for Relapse Prevention

Date: 09/03/2019 19:30-21:00 (Rainy heavily)

Attendees: 8 Nanxian, Janny, Lin, Jingru, Celia, Shadow, Vincent, Mike

Archive files: 1 Photo, 1 Signin Form

豆瓣同城

Minutes taken by Janny